I have been lifting for the better part of the last 10 yrs. The last three years solid up until this past May. I have always had a gym membership but because of where I live now there is no gym with in about 70 miles so I broke down and bought a Solo flex with leg attachment and have some dumbbells (about 110 lbs of plates) I was up to about 340lb for 7 reps for bench, 120lb 10 x 3 for curls and about 500 for 8 x 3 for shrugs with VERY strict form to give you an idea of the shape I WAS in.
Can you look over my routine to see if I am missing anything I can do with what I have??
Monday;
Pulldown, bent over row, reverse grip pull down, one arm dumbbell rows, dips, tri push downs kickbacks
Tuesday;
Flat bench, flys, incline bench, curls, alternate curls, concentration curls
Thursday;
Squats, leg curls, dumbbell up right rows, shrugs, shoulder press and 21’s for delts
Friday;
Reverse shrugs, behind the neck shoulder press, reverse grip curls, close grip bench, deadlift, leg extensions

Normally when I lifted in a gym I would (say for Monday) hit back then tri’s then back and so on to keep the weight up. Now I am trying to fatigue the muscle by hitting the same muscle (in order as above) till failure by the second exercise.

I know I am screwed for the most part but am trying to do my best with what I have.
Are there any holes in my routine with what I have???


Thanks for the help.

ca

In bodybuilding more exercises does not always mean better. The important thing is to give the signal to grow to muscles.
For one it will be enough 3 ex. for biceps for somebody else 4 will be just good.
All these things are understood by experience, when during years you experiment different exercises and workouts routines you see what works best for you (that's why it is good to have a workout journal)

In your case I can say that these are good exercises and you should know better how your body reacts to them.
Also it is good that you have 1 day rest between training days.

If you have dumbells and/or barbell you can add such exercises as:

Seated dumbell presses
Seated dumbell raises
Chest/Bench Press
Barbell Row
Dips (good for triceps)
Hammer Curls (good for biceps and brachialis)
Back Extension (for your lower back)

To increase intensity add different kinds of supersets and/or trisets, drop sets.

Make sure you stretch each muscle group after your workout.

Cool thanks.
Normally I only do 3 sets but with this Soloflex, it feels really weird. GOD I wish there was a gym around here, or room to put my own equipment. The failure at the end of an exercise just doesn’t have the same feeling, hence why I do 4 now just to tax the muscles as much as possible.
I am not looking for more exercises per say. I am just making sure there are no holes in my routine. I only have the Soloflex and dumbbells at this point,so some things that I am accustomed to ie., scull crushers, cable flys hammer strength high rows are now unobtainable but where a staple in my workouts.
I normally only work out on Mon., Wed and Friday but since the lay off (since May) I was going to pound myself for a month or two then settle back down to three days a week.

Thanks for the ideas and help.

ca

Your muscles don't grow when they are being worked, they grow when they are resting. Each time they get worked, and then recover they get stronger and bigger.
Each time you work them, and then work them again before they had time to recover, they get weaker and stay the same, and sometimes even get smaller.
So, I think it is wiser to give some times rest for body and this is also a secret key to succes.

All the best bro and take care!

Thanks, I'll try going to three days next week.

I'll keep ya posted

ca

By fatigue do you mean you rep out till you get "the burn" surly this is no good for hypertrophy.reping out till your muscles fatigue is just the build up of lactic acid.Right ?

I think he meant doing a set till failure. Applying always this method of training is not good but you need it some times, just to get maximum from your training and muscles.

I usually work two opposing muscles in one work out and alternate one muscle and work it till I cant get a strict form rep on the last set and then do a negative or two...

I got the size I wanted back and know am on i missing to lose the last 40 lbs and TAKE OVER THE WORLD!!!! BBWWWHAHAHAHAHAHAHAHAHAHAHAH, or at least the gym, one step at a time...

ca